Lose Weight With Our Four-Week Diet Plan: Week 2, Day 4

A workout makeover, plus a luscious blueberry crumble!

Lose Weight With Our Four-Week Diet Plan: Week 2, Day 4

A workout makeover, plus a luscious blueberry crumble!

-Debbie Emery

Week 2 Day 4

Each weekday this month, check out BettyConfidential’s exclusive tip from top trainers and nutritionists, and take a look at the daily three-meal menu from NutriFit, a health-conscious food delivery program that works with A-list stars like Angelina Jolie.

Tip of the day

Change is good.  Has your gym routine become nothing but a ho-hum task? You’re not alone. “After some time, a workout may need a makeover,” says New York City-based trainer Thelonious ‘T.J.’ Johnson, who trains CNN anchor Anderson Cooper.  And January is the perfect time to try something different. Chances are your gym will have some new classes on the schedule this month, so take a gamble and try at least one—or more if you really want to go for it! Mixing it up as much as possible will help you avoid falling into a fitness rut.  In fact, T.J. recommends you change your routine once a week.

Today’s Menu

Breakfast
1 cup white grape juice
¾ cup bran flakes
1cup nonfat or 1% milk
1 slice whole-wheat toast
1 teaspoon reduced-fat margarine

Snack
Blueberry Cheese Crumble
:
½ cup 1%-fat cottage cheese
¼ cup fresh blueberries
4 ginger snaps, crumbled
On top of cottage cheese, layer blueberries. Sprinkle with ginger snaps.

Want to catch up on yesterday’s installment? Read Lose Weight With Our Four-Week Diet Plan: Week 2, Day 3

Lunch
Open-Faced Tomato and Mozzarella Sandwich

2 slices whole-wheat bread
2 ounces fresh mozzarella
2 slices fresh tomato
Olive oil
On top of bread, layer mozzarella and tomato. Warm in toaster if desired. Sprinkle lightly with olive oil.
1 apple

Snack
1 ounce walnuts
1 Asian pear

Dinner
Spicy Taco Salad:

1 soft flour tortilla
3 ounces lean ground beef, browned and drained
1 tablespoon low fat-shredded Cheddar cheese
¾ cup steamed corn
¼ cup chopped, steamed  red and green peppers
On tortilla, layer beef, cheese, corn and peppers. Add lettuce, diced tomato, salsa and taco sauce  as desired.

Dessert
1 poached pear with cinnamon

For more of this week’s diet plan, click here

Always check with your doctor before starting an exercise program.

Debbie Emery is a Los Angeles-based writer who specializes in health and fitness.


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